Stress and anxiety are common experiences for many people. In my years as a school-based occupational therapist, I have encountered numerous cases where both children and adults face significant stress and anxiety challenges. While these emotions are a natural part of life, their management is crucial for maintaining mental health and achieving a balanced life. Today, I want to share some effective techniques and interventions for relieving stress and anxiety, drawing from both professional practice and personal experiences.

Understanding Stress and Anxiety

Before diving into management techniques, it’s important to differentiate between stress and anxiety. Stress is a response to an external cause, such as meeting a tight deadline or dealing with a difficult situation at home. It typically subsides once the situation is resolved. Anxiety, on the other hand, is a person’s specific reaction to stress; its symptoms can continue even in the absence of the original stressor. Anxiety can manifest as a persistent feeling of apprehension or dread.

The Role of Occupational Therapy in Managing Stress and Anxiety

Occupational therapy (OT) offers a unique perspective on managing stress and anxiety, focusing on enabling individuals to engage meaningfully in their daily activities. As an OT, I assess how these emotions affect one’s ability to perform tasks and participate in life roles, from personal care routines to professional responsibilities and leisure activities.

Techniques and Interventions

Routine Building

Creating structured daily routines is a fundamental strategy I recommend. Routines provide predictability and a sense of control, which can significantly reduce stress and anxiety. For example, setting a regular sleep schedule, meal times, and specific blocks for work and relaxation can help stabilize one’s mental state.

In my practice, I helped a high school student develop a structured after-school routine that included time for homework, relaxation, and physical activity. This not only improved his time management but also reduced his anxiety about unfinished tasks.

Sensory Diet

A sensory diet is a carefully planned program of specific sensory activities tailored to a person’s needs. It is designed to achieve specific neurological responses that help someone better engage with their environment. Activities might include using a weighted blanket, listening to calming music, or engaging in heavy work tasks like carrying books or pushing a cart.

I incorporated a sensory diet for a young girl who experienced high levels of anxiety in crowded spaces. Simple interventions like wearing a weighted vest and using headphones to listen to soothing music helped her manage sensory overload and participate more comfortably in classroom activities.

Mindfulness and Relaxation Techniques

Mindfulness involves being fully present and engaged in the moment, aware of one’s thoughts and feelings without interpretation or judgment. Techniques such as guided imagery, deep breathing exercises, and progressive muscle relaxation can be effective in reducing symptoms of anxiety and stress.

I often start sessions by practicing deep breathing exercises with my clients, which helps them center themselves and prepares them for therapy in a calm state. I also teach these techniques to parents and educators to use when they notice a child becoming anxious.

Physical Activity

Regular physical activity is a powerful stress reliever. It not only improves physical health but also boosts mood and serves as a distraction, allowing individuals to find some relief from negative thoughts and emotions.

Personally, incorporating regular runs into my weekly routine has been essential for managing my own stress. I also encourage the families I work with to include physical activity in their routines, tailored to each family member’s interests and abilities. This can be a simple walk around the neighborhood or nearby park, yoga in the living room, or a 20 minute workout on youtube. 

Environmental Modifications

Adjusting the physical and sensory environment can reduce anxiety triggers. This can involve organizing and decluttering living spaces, reducing noise levels, optimizing lighting, or even changing the color schemes to more calming hues.

In a classroom setting, I’ve helped teachers rearrange their classrooms to create quiet, cozy corners where students can go to relax when feeling overwhelmed. This small modification has helped many students manage anxiety during the school day more effectively. I’ve incorporated a calm down corner in my daughter’s room, as well. 

Therapeutic Use of Self

As an occupational therapist, one of the most powerful tools at our disposal is the therapeutic use of self. This involves using our personality, insights, experiences, and professional judgment to develop a therapeutic relationship. Through this relationship, we can model stress and anxiety management techniques, offer genuine empathy, and teach coping strategies.

I always strive to demonstrate calmness and patience in my interactions, providing a model for both my student clients and their parents. This helps them see firsthand how managing one’s attitude and reactions can profoundly impact one’s ability to cope with stress and anxiety. My wife and I used to hide our emotions from our kids, but when we started showing our anger, stress, or anxiety we were able to teach them how to manage our emotions in a healthy way. “Daddy is getting overwhelmed, so I’m going to take a 15 minute break in the garage to calm down.” Then I will throw a heavy ball at the ground until I’m tired. 

Effective stress and anxiety management is about understanding individual needs and responding with a personalized mix of strategies. As an occupational therapist, I find immense satisfaction in helping others gain the skills and confidence to manage these challenging emotions. Whether through creating routines, employing sensory strategies, or modifying environments, each small step can lead to significant improvements in wellbeing.

Remember, it’s not about eliminating stress and anxiety; it’s about managing them so that they don’t control your life. With the right tools and support, anyone can learn to navigate these emotions more effectively. If you or someone you know is struggling with stress and anxiety, consider reaching out to an occupational therapist to explore targeted interventions that can provide relief and restore balance to daily life.

Resources

For those who feel they need additional support in managing stress and anxiety, seeking help from mental health professionals can be a crucial step. Online platforms like BetterHelp provide access to licensed therapists who can offer personalized counseling through video, phone, or text messaging. This service is particularly useful for individuals who may have busy schedules, limited access to local mental health services, or prefer the privacy and convenience of online therapy. Whether you are dealing with mild stress or more severe anxiety, resources like BetterHelp or your local medical provider, can connect you with the professional support you need to navigate your mental health journey effectively.

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